Exercises To Help Reduce Lower Back Pain
Lower back pain is a common ailment that affects people of all ages and lifestyles. The causes of lower back pain can be due to a variety of factors such as poor posture, weak core muscles, or tight hip flexors.
Luckily, there are exercises that can help alleviate lower back pain and prevent future episodes. Here are some exercises you can do to reduce lower back pain.
Pelvic Tilts: Lie on your back with your knees bent and feet flat on the ground. Inhale, and as you exhale, tighten your abdominal muscles, flattening your lower back against the floor. Hold for 5 seconds, and then release. Repeat 10 times.
Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Keeping your spine neutral, extend your right arm and left leg until they are parallel to the floor. Hold for 5 seconds, and then lower back down. Repeat on the other side, and do 10 repetitions on each side.
Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Tighten your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, and then lower back down. Repeat 10 times.
Cat-Cow: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale, and as you exhale, arch your back and tuck your chin to your chest, like a scared cat. Inhale, and as you exhale, lift your head and tailbone towards the ceiling, like a cow. Repeat for 10 repetitions.
Child's Pose: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the ground and hold for 30 seconds.
These exercises can help to stretch and strengthen the muscles in your lower back and core, which can alleviate pain and prevent future episodes. It's important to remember to listen to your body and not push yourself too hard. If you experience any pain during exercise, stop immediately and consult with a medical professional. Incorporating these exercises into your daily routine can help reduce lower back pain and improve overall health and wellbeing.